Still waiting for my right lower leg to heal–the older you get, the longer it takes. So today I decided on a short, one-set-per-exercise home-gym workout. I did a home PowerBlock workout because I wanted to minimize walking. And to further minimize lower-leg stress, I used light weights on my one set, but I did X-centric reps–lift in one second, lower in six–followed immediately by an X-celeration set using the same weight (1.5-second reps); however, I did only a standard light set on my first exercise, semi-stiff-legged deadlifts–again, to minimize lower-leg stress…
Hamstrings: DB semi-stiff-legged deadlifts (1×15)
Chest: DB bench pressess (1×9 Xcen + 7 Xcel)
Lats/Midback: DB undergrip bent-over rows (1×9 Xcen + 6 Xcel)
Lats/Tri’s: DB pullovers (1×10 Xcen + 5 Xcel)
Upper traps/Delts: Lateral-shrugs (1
Upper traps: DB shrugs (1×12 Xcen + 7 Xcel)
Brachialis/Bi’s: Incline hammer curls (1×9 Xcen + 4 Xcel)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
1-Set Friday Summary
Quick but very effective workout. I was surprised at the level of muscle stimulation I got from combining X-centric followed immediately by X-celeration reps. And one set was the perfect amount for not stressing my lower leg–oh, and I also have a left upper-trap thing happening too, so I had to be careful. The light poundages worked perfectly–stimulation without injury instigation.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.